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dumbbell exercises w/animations
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workout summary

08/16 - arms
.5 miles in 5:15 (level 7.5)
30 pull-ups (55 lb assist, I'm 122 lbs)
32 tricep pull-downs
20 @ 50
12 @ 60
36 dead lifts @ 65 lbs
26 reps bench press
8 @ 45
10 @ 55
8 @ 65
notes:
50 max for tricep pull-downs if I wanna do 3 sets.
55 lb assist min for pull-ups if I wanna do 3 sets. (65 max, don't bitch out.)
55 lb good weight for bench, could do 3 sets. work up to 65.
65 lb dead lift = VERY LIGHT/EASY. shoot for 85.
need to work up to running full mile on treadmill instead of just doing intervals all the time.
04/05 - chest/shoulders/arms
7 minute cardio warm-up (xtrainer)
Chest Press - 3x12 (50 lbs)
Butterfly - 3x12 (30 lbs)
Superset #1
~Upright Rows - 3x12 (30 lbs)
~ Deltoid Raise - 3x12 (10 lbs)
Superset #2
~Seated Shoulder Press - 3x12 (30 lbs)
~Deltoid Raise - 3x12 (10 lbs)
Tricep Pull-downs - 3x12 (30 lbs)
Tricep Dips - 3x12 (body weight)

abs
Sit-Ups (150, countdowns from 50 - 50, 40, 30, 20, 10)
Decline Sit-Up + Throws - 3x12 (6 lb medicine ball)
04/06 - legs
6 minute warm-up on treadmill (intervals, 0.5 miles)
2 warm-up sets of squats - (20 reps of 20 lbs)
Wide Stance Barbell Squats – 4×10 (50 lbs)
Narrow Stance Hack Squat – 3×15 (30 lbs)
Leg Press – 3×12 (110 lbs)
Walking Lunges w/Barbell – (20 lbs)
Stiff Leg Deadlifts 4×15 (20 lbs)
Leg Extensions 3×15 with 1 drop set at the end (55 lbs, 30 lb drop set)
Hamstring Curls 3×12 with 1 drop set at the end (55 lbs, 30 lb drop set)

abs
3 circuits of:
25 Row Crunches
20 Leg Lifts
30 Regular Crunches (with heels on the ball, legs at 90 degrees)
40 Bicycles (2 circuits)
Plank to failure (1 minute regular, 10 seconds on each side, 1 minute regular)
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kinetic: (Default)
what about breakfast at tiffany's?

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